Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

5 Rollback-2-Split Stretches

10 Banded Good Mornings

10 Lateral Lunges

10 Pass Throughs


2 Rounds

10 KB Sumo Deadlifts

10 Russian KB Swings

5 Hang Muscle Snatches

5 Hang Power Snatches


Sumo Deadlift (3 Reps Every 60 Seconds For 8 Rounds)

Week 1 of speed work with the banded sumo deadlift. Use a red or black band.

Take 2-3 warm-up / work up to get to 50% of 1RM. Reset start position each rep. Focus on speed and perfect technique today.

Box Jumps (3 Reps Every 60 Seconds For 5 Rounds)

To be done from a seated position. Box height should be challenging but not max. Get feet off the ground as fast as possible.


Snatch Balls (AMRAP – Reps)

AMRAP x 7 Minutes

7 Power Snatch (95, 65)

10 Wall balls (20, 14)
This one will challenge you from head to toe but also your ability to pace/breath. Do not underestimate this one. Start at moderate pace/intensity and increase to 90% effort. Loading should be light.

L3: (75, 55)

L2: (65, 45)

L1: (55, 35)


Banded Alphabets (2 Sets Each Side)

Categories: wod

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